Comparing Nutrients in 500 calories Dried PilinutsVS Boiled Broccoli

Weight per 500 calories

Dried Pilinuts

69.5g

Boiled Broccoli

1429g

Dried Pilinuts have 20.5 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Dried Pilinuts or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Dried Pilinuts

92%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Dried Pilinutsvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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57%55.3g

Fat

6.04%5.86g

55.3 gvs5.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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67.8%21.7g

Saturated Fat

3.53%1.13g

21.7 gvs1.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

106%1.7g

NA gvs1.7 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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31%5.3g

Omega 6

4.3%0.73g

5.3 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.13%2.77g

Carbohydrate

79%103g

2.77 gvs103 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

14.6%10.6g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs10.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7g

NA gvs7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.14g

NA gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

124%47g

NA gvs47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.4%7.5g

Protein

60.7%34g

7.5 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Pilinutsvs Boiled Broccoli

0.15%1.4μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

1.4 μgvs1100 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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53%0.63mg

Vitamin B1

75%0.9mg

Thiamine

0.63 mgvs0.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.97%0.065mg

Vitamin B2

135%1.76mg

Riboflavin

0.065 mgvs1.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.26%0.36mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

0.36 mgvs7.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.66%0.33mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.33 mgvs8.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.15%0.08mg

Vitamin B6

220%2.86mg

Pyridoxine

0.08 mgvs2.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.4%41.7μg

Vitamin B9

386%1543μg

Folates and Folic Acid

41.7 μgvs1543 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.46%0.42mg

Vitamin C

1030%927mg

Ascorbic acid

0.42 mgvs927 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Pilinutsvs Boiled Broccoli

10%101mg

Calcium

57%571mg

101 mgvs571 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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74%0.67mg

Copper

97%0.87mg

0.67 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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30.7%2.45mg

Iron

120%9.57mg

2.45 mgvs9.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50%210mg

Magnesium

71.4%300mg

210 mgvs300 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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70%1.6mg

Manganese

120%2.77mg

1.6 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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57%400mg

Phosphorus

137%957mg

400 mgvs957 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.4%353mg

Potassium

123%4186mg

353 mgvs4186 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

41.6%23μg

NA μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.14%2.1mg

Sodium

39%586mg

2.1 mgvs586 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.8%2.07mg

Zinc

58.4%6.43mg

2.07 mgvs6.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.052%1.93g

Water

34.5%1275g

1.93 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Dried Pilinuts vs Boiled Broccoli:

Boiled and Drained Broccoli contains 790.9 times more Vitamin A, 1.4 times more Vitamin B1, 27.2 times more Vitamin B2, 21.9 times more Vitamin B3, 26.4 times more Vitamin B5, 35.7 times more Vitamin B6, 37 times more Vitamin B9 and 2222.1 times more Vitamin C than Dried Pilinuts.
Both Dried Pilinuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Dried Pilinuts vs Boiled Broccoli:

Boiled and Drained Broccoli contains 5.7 times more Calcium, 1.3 times more Copper, 3.9 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 11.9 times more Potassium, 280.8 times more Sodium, 3.1 times more Zinc and 661.9 times more Water than Dried Pilinuts.

Comparison of macro-nutrients per 500 calories:

Dried Pilinuts have 9.4 times more Fat, 19.2 times more Saturated Fat and 7.3 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 37.1 times more Carbohydrate and 4.5 times more Protein than Dried Pilinuts.
Both Dried Pilinuts and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Dried Pilinuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried PilinutsVS Pine NutsBoiled BroccoliVS Pine NutsDried PilinutsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Dried PilinutsVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Pilinuts or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: